The right way to do bench presses

[SuBstance]

actually there are loades of diffrent way s to do bp

gonna go thru a couple 1st one

about arching u should try to hold ur normal back arch if u have a s shaped back there is no reason to try put ur body in a unnaturall position coz that usally end up with ppl getting hurt, no not all but many do get hurt.

for instance if u look at a power lifter they practising arching just so they get a shorter way to lift the bar.

any ways the wider grip u use the more front delts and less tris and a short movement for the pecs.

if u put ur hands pretty close just shoulder width u ll work your pecs for a longer movment and ur tris is gonna work alot harder and there is not so much front delts involved, if u do it like this ur elbows should be about straight out from ur shoulders and lower it to the nipples or just under em the higer up u put the bar the more the delts gonna take over the job.

ur knuckels should point to the roof and the back of ur hand should be in a straight line with ur forarms and for god sake dont let ur wrist turn into an L coz thats just an injury waiting to happen.

when u grip the bar be sure to have both of ur scapulas on the bench so u feel stabil.

should say as well its notting wrong with putting ur legs up its just a way to make sure u cant bounch the bar, and arching go ahead notting wrong with that to try to arch not to arch legs up and leg ont the floor the see wich feels the best.

ive prolly forgot a hell of alot minor details but hey its 3 in the morning and exscuse my english it aint so good

 

[Naturally Low Octane]

Like what jax said............ imagine that you just did a seated close grip row into your stomach.......... when your backs all crunched together like that is when you should lay down...... it feels akward at first........ but hey...... with the increased weight you will use i doubt you will mind

yup. push them shoulder blades together and stretch that chest. just grip the bar like u probably normally do and then just rolll your shoulders backwards. ur blades will almost touch and you will feel all that wieght on your chest. when u do that first rep with this positioning ur chest will be on fire. This is definitely the best way to do a bp for chest development.

 

[gixxer]

thanks again all....
can't wait till monday